Workout of the day

1) 1 Snatch + 1 Overhead Squat: build to heavy then use that as your final weight for the workout

Move

5-4-3-2-1

Rope Climbs
200m Run (Or 600m Bike)
Snatch (Or DB Snatches per arm)

MENS: 95-105-115-125-135
WOMENS: 55-65-75-85-95

*SEATED TO STANDING ROPE CLIMB IF NEEDED

2) “Steel Toe Boots”

5-4-3-2-1

Rope Climb
200m Run
Snatch

MENS: 165-175-185-205-215
WOMENS: 95-105-115-135–145

Stimulus

1) Use this as a warm-up for the workout. Build to a heavy load but something you can do when tired. Option to do 1 Clean + 1 Front Squat

2) Challenge yourself with the pulling movement here and do rope climbs or practice foot holds. The run is meant to be recovery for grip, snatches should be touch-and-go or quick singles weights. 18 minute cap

Sidenote: Coach Heather is competing in the CanWest Games next week so she will be doing six workouts over the next three days, the first one is today’s WOD and tomorrow’s is #3. Best of luck to her as she travels to Vancouver on Wednesday and will be away until the end of the month!